CFGoodLife – CrossFit
Warm-up (No Measure)
20 leg kicks each side
20 lunges
20 air squats
20 kipping swings
2 mins of hip opener on the wall
2 minutes banded shoulder stretching
1 min ankle opener with barbell
10 clean and press
20 in and outs in front rack position
Deadlift, Squat Clean, Jerk
In 20 minutes build to a heavy complex of 1 DL, 1 Clean and 1 Jerk WITHOUT releasing the bar.
Metcon (AMRAP – Reps)
EMOM for 10 minutes
5 Deadlifts
5 Squat Cleans
5 Shoulder to Overhead
115/85
Once you can’t complete the 15 reps in 1 minute take the rep scheme down to 4/4/4, once you can’t compete the 12 reps in 1 minute take it down to 3/3/3, then 2/2/2 and 1/1/1.
Score is total reps completed